- Set up the Smith machine bar at an appropriate height.
- Lie on your back beneath the bar, gripping it with your hands.
- Engage your core, lift your upper body toward the bar, and exhale.
- Lower your upper body back down in a controlled manner, inhaling.
- Lie on your back.
- Bend knees, hands behind head.
- Twist torso, touch elbow to opposite knee. Repeat.
- Start in a hand plank position and walk your elbows further out until your ears are between your biceps.
- Hold in this position for the allotted amount of time.
- Make sure you keep a flat back for the whole set.
- Lie flat, knees bent.
- Lift upper body.
- Lower back down
